Warm up

• Roll out 10 min

• 10 kb swing
• 30 jump ropes
• 7 min

Conditioning

• 20 min amrap
• 5 deadlifts 100/70
• 15 ab wheels
• 15 hand release push-ups

• 15 burpee boxjumps

Ab circuit

• Plank 30 sec
• Hollow hold 30 sec
• Rest 30 sec
• 5 sets